Dichroic Reflections

the erg entry

Since I talk about the erg (rowing machine) all the time and since I know some
readers here work out, maybe it's time for the how-to entry. Also, it will explain
some of the details I list for my workouts.

First, the basics. Why:
because it's one of the best cardio workouts you can get.

What:This
is an erg: They are the
rowing machines used by most rowers because they're closest to the feeling of real
rowing, and because lots of gyms (and lots of rowers) have them. Rumor has it that
NordicTrack's which has a fan moving through actual water, is also pretty good,
but I haven't used one.

How: Sit on the seat, sliding it up to the
fan end. Set the damper to about 3 (this feels like a good racing shell rather
than a heavy barge). Grab the handle, because unless you're very limber it's hard
to reach with feet strapped in. Adjust the feet thingies to a comfortable level --
I put them on the fourth holes. Now straighten out, straightening your legs before
leaning back and pulling in your arms so your hands don't bump into your knees.
Reverse the process: hands out, body over, bend legs. href="http://www.concept2.com/rowing/gs/gettingstarted.asp">Here's what it's
supposed to look like.

Cardio: Start out easy so you don't make
yourself want to puke. You'll probably find even ten minutes challenging at first,
until you build up to rowing harder and faster. href="http://www.concept2.com/rowing/workouts/workoutlib.asp">Here are some
ideas for workouts. I usually do 5000m for normal workouts, or 1000 to warm up for
weightlifting.

By the way, about the computer thingy: It will start
automatically when you start rowing nad will stay on for a few minutes after you
stop. You can set it for a specific time or distance but I usually just let it
count up, which is the default. If you press the big button on the lower right you
can cycle through a bunch of information: watts (which I only use for power
workouts, below), total Kcalories burned (which can be motivating), average split,
or distant. On the last two your current split time will also be displayed -- the
split is the time it would take to row 500 meters at your current pace. Stroke
rate (strokes per minute) is shown in the upper right. If you've rowed hard, do a
few hundred meters light cooldown afterwards; you'll feel much better when you get
up.

Strength workout: Basically, I use the ergs to simulate squats.
Except it works your arms too so it's really almost a clean and jerk. For these, I
set the resistance damper all the way to 10, then I do two sets of twenty, keeping
the stroke rate all the way down to 14 (24 is about a normal rate for rowing for
me) so that I don't get any help from momentum. This is the only time I watch the
watts on the monitor; I try to get over 100 on each stroke (but only hit it on
some). I'm puffing by the end. I usually warm up first and do a bit of a cooldown
before the strength piece. I've added this to my erg days and do it as the first
weight exercise on gym days.

The boredom factor: the best thing I've
found is books on tape. However, you can't really wear a Walkman because your
whole body is moving. This is why I do my longer erg pieces at home with a boom
box on the floor. At the gym I hardly ever do more than 2000m, which is 10-12
minutes depending how hard I'm pulling, and people watching suffices for
that.

So now you have no excuse! (Except that you got bored and
didn't read any of this.)